The Avengers Workout Plan

4 Weeks / 4 Days per Week / Intermediate

3 ratings
The Avengers Workout Plan

The Avengers Workout Plan

4 Weeks / 4 Days per Week / Intermediate

3 ratings

The Avengers Workout Plan

4 Weeks / 4 Days per Week / Intermediate

3 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
The Avengers Thor Workout

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Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
4 sets, 8,6,4,12 reps, 01:00 rest
4 8,6,4,12 -- 01:00
Forearms / Intermediate
5 sets, 10 reps
5 10 -- --:--
Biceps / Beginner
5 sets, 8,6,4,6,8 reps, 01:00 rest
5 8,6,4,6,8 -- 01:00
--
--
3 sets, 00:15:00
3 -- -- --:--
--
--
3 sets, 8 reps
3 8 --:--
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Alternating Dumbbell Curls : count to 3 as you let the dumbbell go back down to your waist.

Farmers Walk : Walk about 20 feet and then turn around and walk back for each set.

Gironda Sternum Chin-Up : Pause at the top for 2 seconds and do a 3 count as you let yourself down. Go for at least 8 but push yourself for more.

"If you’ve ever done sledge-hammer slams, or medball slams (similar movement), you’ll know that wielding a hammer with any significant amount of weight requires a lot of power from the lats. Thus, the ‘Thor day’ will focus on upper body pulling, but from a very different angle than you might be used to." - Chad Howse

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, ex... more

The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, explosiveness and agility. If you are ready for the ultimate in training, the Avengers workout is the plan for you.

A Diverse Plan of Attack

The Avengers training routine takes a page from four diverse styles of training and combines them into one workout plan. Each of the four workouts should be completed on a separate day, with as much time as possible between them. The intensity of these workouts will be such that major recovery will be necessary.

Raw Strength

The Thor Workout will begin your week, focusing on pulling power, slamming, and grip strength. You will put your upper body strength to the test completing this power workout. Sledgehammer or medicine ball slams are among the exercises used in this routine. These should be performed with brute force to get the most benefit.

Explosive Power

Explosive moves with low repetition ranges make up the Hulk Workout, or day two of your training week. Combining such moves as the snatch, deadlift and box jumps, the Hulk Workout will test not just your muscle, but your mental strength to push through the exhaustive burn throughout your entire body.

Stamina

The Captain America Workout is about upper body strength and overall conditioning. Along with a mostly circuit-style pushing regimen, this workout incorporates HIIT sprints. By the time this five minute segment is over, you will understand just how effective HIIT can be. For maximum effectiveness, the sprints should be performed on a steep hill or stairs and the timing for intervals must be followed exactly as prescribed.

Balance and Agility

Rounding out the week is the Iron Man Workout, which focuses on building supreme leg strength, balance and agility. Once the brutal leg training is over, your final test is giving everything you have in a merciless heavy bag interval workout. By the time this workout is complete, you will undoubtedly welcome a day off.

Getting Your Mind and Body Right

Preparedness is going to be crucial when taking on this challenging plan. Get to know what each workout entails and psych yourself up mentally to push through these grueling exercises as the going gets tough. Also, fuel your body with the right foods to build the superhero body you desire. Intense training of this nature is futile if you do not take the time to put all the proper building blocks of nutrition in place.

Training like superheroes may not make you one, but it can be instrumental in making you bigger, stronger and more ripped than you have ever been. The Avengers training routine is a unique and comprehensive challenge that incorporates all the aspects of fitness to help you become your best. If you desire to wield extraordinary strength, power, explosiveness and agility, then begin the Avengers Workout Plan today!

The Avengers Hulk Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Expert
4 sets, 6,4,4,6 reps, 02:00 rest
4 6,4,4,6 -- 02:00
Hamstrings / Intermediate
4 sets, 6,4,4,6 reps
4 6,4,4,6 -- --:--
Glutes / Intermediate
4 sets, 8 reps, 02:00 rest
4 8 02:00
--
--
3 sets, 6 reps
3 6 -- --:--
--
--
3 sets, 6 reps
3 6 -- --:--
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

This workout is meant to be explosive and to build power, have this in mind for every exercises that you do. When you do the box jumps and power snatch thing quick explosive movements, don't sacrifice form but push yourself to be more explosive.

"Everything done today is about explosiveness. We’re lifting heavy, for lower reps, and we’re going to be taking longer rest periods. With each exercise, make sure you’re exploding – especially in those first few inches of the lift. On the box jumps, start by standing on a box or bench 12+ inches high. Drop down to the ground, immediately bounding back up to the bench." - Chad Howse

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, ex... more

The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, explosiveness and agility. If you are ready for the ultimate in training, the Avengers workout is the plan for you.

A Diverse Plan of Attack

The Avengers training routine takes a page from four diverse styles of training and combines them into one workout plan. Each of the four workouts should be completed on a separate day, with as much time as possible between them. The intensity of these workouts will be such that major recovery will be necessary.

Raw Strength

The Thor Workout will begin your week, focusing on pulling power, slamming, and grip strength. You will put your upper body strength to the test completing this power workout. Sledgehammer or medicine ball slams are among the exercises used in this routine. These should be performed with brute force to get the most benefit.

Explosive Power

Explosive moves with low repetition ranges make up the Hulk Workout, or day two of your training week. Combining such moves as the snatch, deadlift and box jumps, the Hulk Workout will test not just your muscle, but your mental strength to push through the exhaustive burn throughout your entire body.

Stamina

The Captain America Workout is about upper body strength and overall conditioning. Along with a mostly circuit-style pushing regimen, this workout incorporates HIIT sprints. By the time this five minute segment is over, you will understand just how effective HIIT can be. For maximum effectiveness, the sprints should be performed on a steep hill or stairs and the timing for intervals must be followed exactly as prescribed.

Balance and Agility

Rounding out the week is the Iron Man Workout, which focuses on building supreme leg strength, balance and agility. Once the brutal leg training is over, your final test is giving everything you have in a merciless heavy bag interval workout. By the time this workout is complete, you will undoubtedly welcome a day off.

Getting Your Mind and Body Right

Preparedness is going to be crucial when taking on this challenging plan. Get to know what each workout entails and psych yourself up mentally to push through these grueling exercises as the going gets tough. Also, fuel your body with the right foods to build the superhero body you desire. Intense training of this nature is futile if you do not take the time to put all the proper building blocks of nutrition in place.

Training like superheroes may not make you one, but it can be instrumental in making you bigger, stronger and more ripped than you have ever been. The Avengers training routine is a unique and comprehensive challenge that incorporates all the aspects of fitness to help you become your best. If you desire to wield extraordinary strength, power, explosiveness and agility, then begin the Avengers Workout Plan today!

The Avengers Captain America Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
5 sets, 8,6,4,6,8 reps, 02:00 rest
5 8,6,4,6,8 -- 02:00
Shoulders / Intermediate
3 sets, 15 reps
3 15 -- --:--
Chest / Intermediate
3 sets, 15 reps
3 15 --:--
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
5 sets, 00:15:00
5 -- -- --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Sprints : The sprints are an all out dead sprint up the hill (if no hill you can substitute in stairs). You must start right on the minute, don't allow yourself any extra rest time. If you want to add a few more sets as you begin to get in better shape that is up to you.

Set 1: sprint 8 seconds, rest 52
Set 2: sprint 10 seconds, rest 50
Set 3: sprint 12 seconds, rest 48
Set 4: sprint 10 seconds, rest 50
Set 5: sprint 8 seconds, rest 52

"Being Captain America would be pretty damn cool. It wouldn’t be too bad to be able to bench press 1200 pounds (545 kg) and run a mile (1.6 km) in 73 seconds (49 mph/78 kph). He also can’t become intoxicated by alcohol, drugs, or impurities in the air. To put it simply, he’s a super-human in every sense of the word." - Chad Howse

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, ex... more

The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, explosiveness and agility. If you are ready for the ultimate in training, the Avengers workout is the plan for you.

A Diverse Plan of Attack

The Avengers training routine takes a page from four diverse styles of training and combines them into one workout plan. Each of the four workouts should be completed on a separate day, with as much time as possible between them. The intensity of these workouts will be such that major recovery will be necessary.

Raw Strength

The Thor Workout will begin your week, focusing on pulling power, slamming, and grip strength. You will put your upper body strength to the test completing this power workout. Sledgehammer or medicine ball slams are among the exercises used in this routine. These should be performed with brute force to get the most benefit.

Explosive Power

Explosive moves with low repetition ranges make up the Hulk Workout, or day two of your training week. Combining such moves as the snatch, deadlift and box jumps, the Hulk Workout will test not just your muscle, but your mental strength to push through the exhaustive burn throughout your entire body.

Stamina

The Captain America Workout is about upper body strength and overall conditioning. Along with a mostly circuit-style pushing regimen, this workout incorporates HIIT sprints. By the time this five minute segment is over, you will understand just how effective HIIT can be. For maximum effectiveness, the sprints should be performed on a steep hill or stairs and the timing for intervals must be followed exactly as prescribed.

Balance and Agility

Rounding out the week is the Iron Man Workout, which focuses on building supreme leg strength, balance and agility. Once the brutal leg training is over, your final test is giving everything you have in a merciless heavy bag interval workout. By the time this workout is complete, you will undoubtedly welcome a day off.

Getting Your Mind and Body Right

Preparedness is going to be crucial when taking on this challenging plan. Get to know what each workout entails and psych yourself up mentally to push through these grueling exercises as the going gets tough. Also, fuel your body with the right foods to build the superhero body you desire. Intense training of this nature is futile if you do not take the time to put all the proper building blocks of nutrition in place.

Training like superheroes may not make you one, but it can be instrumental in making you bigger, stronger and more ripped than you have ever been. The Avengers training routine is a unique and comprehensive challenge that incorporates all the aspects of fitness to help you become your best. If you desire to wield extraordinary strength, power, explosiveness and agility, then begin the Avengers Workout Plan today!

The Avengers Iron Man Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Expert
--
Quads / Intermediate
--
Quads / Intermediate
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Take a minute break after doing the plyometric step-up.

For the heavy bag you are going to go in 5 second spurts. Give everything you have for 5 seconds and then rest for 5 seconds. Alternate back and forth for 60 seconds and then take a 60 second break before jumping immediately back into it. Don't take 3 minutes in between to go get water or an extra 30 seconds to tie your shoes, go right on the set time parameters and push yourself.

"Ironman, not being an exceptional physical specimen like the other members of the Avengers, is still very agile, and skilled in fighting. To put it simply, the guy knows how to move. He knows how to be an athlete. Which is what our final workout of the week will be focused around." - Chad Howse

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, ex... more

The Avengers Workout Plan, designed by Chad Howse, is bound to be one of your favorite workout plans of all time. This superhero workout combines different elements of training to give you the absolute best program to build your super-human-like body and excel in the areas of balance, stamina, explosiveness and agility. If you are ready for the ultimate in training, the Avengers workout is the plan for you.

A Diverse Plan of Attack

The Avengers training routine takes a page from four diverse styles of training and combines them into one workout plan. Each of the four workouts should be completed on a separate day, with as much time as possible between them. The intensity of these workouts will be such that major recovery will be necessary.

Raw Strength

The Thor Workout will begin your week, focusing on pulling power, slamming, and grip strength. You will put your upper body strength to the test completing this power workout. Sledgehammer or medicine ball slams are among the exercises used in this routine. These should be performed with brute force to get the most benefit.

Explosive Power

Explosive moves with low repetition ranges make up the Hulk Workout, or day two of your training week. Combining such moves as the snatch, deadlift and box jumps, the Hulk Workout will test not just your muscle, but your mental strength to push through the exhaustive burn throughout your entire body.

Stamina

The Captain America Workout is about upper body strength and overall conditioning. Along with a mostly circuit-style pushing regimen, this workout incorporates HIIT sprints. By the time this five minute segment is over, you will understand just how effective HIIT can be. For maximum effectiveness, the sprints should be performed on a steep hill or stairs and the timing for intervals must be followed exactly as prescribed.

Balance and Agility

Rounding out the week is the Iron Man Workout, which focuses on building supreme leg strength, balance and agility. Once the brutal leg training is over, your final test is giving everything you have in a merciless heavy bag interval workout. By the time this workout is complete, you will undoubtedly welcome a day off.

Getting Your Mind and Body Right

Preparedness is going to be crucial when taking on this challenging plan. Get to know what each workout entails and psych yourself up mentally to push through these grueling exercises as the going gets tough. Also, fuel your body with the right foods to build the superhero body you desire. Intense training of this nature is futile if you do not take the time to put all the proper building blocks of nutrition in place.

Training like superheroes may not make you one, but it can be instrumental in making you bigger, stronger and more ripped than you have ever been. The Avengers training routine is a unique and comprehensive challenge that incorporates all the aspects of fitness to help you become your best. If you desire to wield extraordinary strength, power, explosiveness and agility, then begin the Avengers Workout Plan today!

28 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Mat
  • Chin-Up Bar
  • Stairs
  • Box
Show All

3 Review

  • wickdjester
    over 7 years ago
    #

    The workout is ok but not to intense, its great if you don't have the time to get a full workout in or in a hurry.

  • kylejr
    over 7 years ago
    #

    This looks like a good workout great variety in it

  • kylejr
    about 7 years ago
    #

    This was really good if done right it can really intense always use weight is going to make you struggle on that last rep

The Avengers Workout Plan

28 person started this plan

Workout Goals

  • Gain Mass
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Barbell
  • Exercise Mat
  • Chin-Up Bar
  • Stairs
  • Box
Show All